The Fuse (Southview HS)

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Date(s) - 07/30/2022
6:30 am - 7:15 am

The Q:

Southview High School


boot camp, Sylvania

Where it all started! Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc.  Then proceed to the track and/or field for running mixed with strength training.  Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.

SATURDAYS always followed up with 2nd F (fellowship) at local restaurant (changes periodically, they will announce location typically in the COT after the beatdown). Great opportunity to get to know members of F3 Toledo and refuel from the workout.




1 reply
  1. Bourbon
    Bourbon says:

    07/30/2022 – Lucky Sevens:

    Date: 07/30/2022
    Time: 6:30 – 7:15 AM
    Location: The Fuse – Southview High School

    Q: Bourbon

    PAX: 11 PAX – Ollie, Mulcahy, Floppy, TuPac, Mayor, Kasem, Warren G, Ticket, Gretel, Nails, and Bourbon (Q)

    F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership

    Principles of F3:
    • It must be free of charge
    • It must be open to all men
    • It must be held outdoor, rain or shine, hot or cold
    • It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
    • It must end with a Circle of Trust (COT)


    • Warmup with Motivators.

    • Cones are placed at the 25-yard, 50-yard, and 25-yard lines
    • PAX sprint to first cone and perform 7 reps of the exercise
    • PAX sprint to second cone and perform 7 reps of the exercise
    • PAX sprint to third cone and perform 7 reps of the exercise
    • PAX sprint to end line and Side Straddle Hop OR pick up the six until all PAX are finished
    • PAX sprint back to start line and Side Straddle Hop until all PAX are finished (10-count if needed)
    • Repeato with new exercise

    • Exercises:
    o Lt. Dans
    o Merkins
    o Burpees
    o Captain Thor’s (big boy sit-up followed by a 4-count American hammer)
    o Jump Squats
    o Plank Jack Shoulder Taps
    o Flutter Kicks (4-count)
    o Bonnie Blairs
    o Absolutions

    • We had a little extra time, so we did another round of Lt. Dans. Then finished with Motivators from a 7-count.

    Count-O-Rama and Name-O-Rama

    Learn about the 6: Kasem.


    COT / Prayers and Intentions.


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